Hummus is a versatile, easy-to-prepare, nutritious and delicious spread or dip. The Arabic word hummus actually means chickpeas; the spread we call hummus would be translated as chickpeas with tahini.
Chickpeas, also called garbanzos, are legumes that have been cultivated for over 7,000 years and remain popular today. These cream-colored beans are buttery-tasting, full of protein and rich in fiber.
Tahini is ground sesame seed paste that adds creaminess and a distinctive nutty flavor. You can find it in glass jars in the refrigerated section or canned in the international section of most large grocery stores.
Hummus is commonly served as a dip with pita bread, but it is also great with raw vegetables, like carrots, celery and bell pepper slices. Serve hummus a sandwich on mini whole-wheat pita with sliced tomatoes and cucumbers layered on top. This pairs well with a nice hot lentil soup.
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Makes 10 servings.
- 2 (15-oz.) cans no-salt-added chickpeas, drained, liquid reserved
- 5 garlic cloves, minced
- 1/3 cup tahini
- 5 Tbsp. freshly squeezed lemon juice
- 2 Tbsp. chickpea liquid
- 1 Tbsp. extra virgin olive oil
- Salt to taste
- Paprika or parsley sprigs for garnish, optional
- Place all ingredients except salt and optional garnish in food processor.
- Process until mixture is coarsely pureed. Add salt to taste.
- Serve at room temperature or chilled.
- Garnish with a dash of paprika or parsley sprigs.
Nutritional Information (per 1/4 cup serving)
7 g total fat
1 g saturated fat
16 g carbohydrate
6 g protein
5 g dietary fiber
13 mg sodium